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Thread: Rack Pulls v Deadlifts

  1. #1
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    Rack Pulls v Deadlifts

    What's the main difference? Do deadlifts just incorperate more leg drive whereas rack pulls are mainly back/core? Can someone use rack pulls alone in their routine or should deadlifts from the floor be included?

  2. #2
    Moderator joey54's Avatar
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    Most lift more weight with rack pulls. Some bodybuilders use them as an exercise to add back thickness. Some use them as an exercise to improve their floor deadlift by getting used to feeling heavier weight. What would be the purpose of you doing them? The answer to that question would determine if they would be something to benefit you or not. they can be used in conjunction with floor deads or on their own.

  3. #3
    Iron Junkie
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    Comparing rack pulls to floor deadlifts is similar to comparing partial squats to full squats. More weight is used is rack pulls allowing for more focus on the back and grip strength (provided no lifting straps are used) without involving the legs as much. The downside is that much of the functional benefit as well as overall muscle mass development is lost because deadlifts work almost every muscle in the body. Rack pulls should be used to complement and strengthen the deadlift, not replace it entirely.
    Weaves
    Iron Junkie - Go Hard Or Go Home

  4. #4
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    Quote Originally Posted by joey54 View Post
    Most lift more weight with rack pulls. Some bodybuilders use them as an exercise to add back thickness. Some use them as an exercise to improve their floor deadlift by getting used to feeling heavier weight. What would be the purpose of you doing them? The answer to that question would determine if they would be something to benefit you or not. they can be used in conjunction with floor deads or on their own.
    well I mainly do deadlifts for the back/grip benefits because I have started squatting twice a week due to poor squat numbers (from injury) so I was thinking I have a fair bit of leg work there.

  5. #5
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    Like Weaves said it is a partial ROM movement it is used to supplement the deadlift. You will get the best results by deadlifting from the floor than as you get stronger and find out where your sticking points are you can start using rack pulls, pulls from blocks, pulls against bands, reverse band pulls, and any other way you can find to supplement that lift. That goes with all of the big three lifts.

  6. #6
    SchModerator ZenMonkey's Avatar
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    Id stick to the full movement.
    Sarvamangalam!

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